⭐⭐⭐⭐ Rating: 4/5 (Both forms effective)
When choosing magnesium for sleep, one of the biggest questions is whether to use spray (transdermal) or pills (oral). After testing both forms extensively over 3 months, here’s what actually matters.
The short answer: Pills provide higher, more consistent dosing, while sprays offer faster absorption and better tolerability for sensitive stomachs. Your choice depends on your specific needs and preferences.
Magnesium Spray – Pros:
- Faster absorption through skin (15-30 minutes)
- Bypasses digestive system (no stomach upset)
- Easy to apply before bed
- Good for people who can’t swallow pills
- Can target specific muscle tension areas
Magnesium Spray – Cons:
- Difficult to measure exact dosage
- Can leave sticky residue on skin
- May cause tingling sensation
- More expensive per dose
- Less studied than oral forms
Magnesium Pills – Pros:
- Precise, consistent dosing
- More affordable long-term
- Backed by extensive research
- Multiple forms available (glycinate, threonate, citrate)
- No skin residue or tingling
Magnesium Pills – Cons:
- Takes 1-2 hours to absorb
- Can cause digestive issues in some people
- Requires swallowing capsules
- Slower onset for sleep benefits
Bottom Line:
For most people, magnesium glycinate pills provide the best balance of effectiveness, cost, and convenience for sleep. However, if you have digestive sensitivity or want faster results, sprays are worth trying. Many people use both: pills for daily supplementation and spray for acute muscle tension or difficult sleep nights.